Pregnancy Workouts – Keep on Moving!

Benefits to working out while pregnant;

  • Helps boost your mood
  • Can help reduce constipation and bloating
  • Helps improve sleep and boosts your energy
  • Can help with swelling
  • Promotes strength and endurance – this can help shorten labour and delivery
  • Lower risk of gestational diabetes

For most women, 20-30 minutes of moderate intensity is the perfect amount of exercise.

Just starting out? Here are some great low impact workouts that might be right for you


Walking is one of the best exercises for beginners! It provides so many benefits and is low impact and stress on your joints – it can be done throughout your entire pregnancy!


This is another great option for mamas. It is also low impact and low stress on your joints – but great for your endurance. This can be done on a stationary bike or outdoors


A perfect low-impact workout that also incorporates strength, endurance, and stretching throughout! There can be lots of great modifications for expecting moms and classes can be very customizable. Low impact aerobics classes are also great for strengthening your pelvic floor and core muscles – this helps with back pain and can help maintain your muscle tone throughout your pregnancy


Swimming is one of the safest forms of exercise while pregnant! This however does not include water skiing, scuba diving, or water sports. Swimming is a gentle way to exercise and can help relieve your aches and pains as well as swelling. It is a low impact exercise that helps maintain muscle tone and helps increase your endurance all while keeping you cool.


Prenatal yoga is a great way to exercise while pregnant. Prenatal yoga encourages stretching, mental centering and focused breathing. Yoga is a great way to relieve stress, stretch, relax and work on your posture. It is important to note that Hot Yoga is not safe while pregnant as it can increase your core temperature too high.


Strength training exercises are workouts that incorporate weights – if you have been lifting weight prior to becoming pregnant and you get the green light from your doctor – it can be a great option for expecting moms. Strength training can help with aches and pains during pregnancy, strengthen your body for labour and delivery and help to lift after your little one has arrived

It is so important when doing any type of exercise when pregnant to consult your healthcare provider prior to starting. Once getting the go-ahead ensure you are staying well hydrated and avoid overheating. You want to be extra careful to prevent any fetal injury – avoid sports that involve potential contact, any exercises that involve lying flat on your back (especially after your first trimester), and activities that pose a high risk of falling.

At any point while exercising if you feel any dizziness, shortness of breath, pain or cramping, heart palpitations, vaginal bleeding or persistent contractions stop what you are doing and contact your healthcare provider.

Regular exercise is a great way to help with the physical changes of pregnancy, help you stay healthy, and build stamina for everything that is ahead! If you do not exercise regularly this is a great time to get motivated to begin! Start slow and listen to your body – you got this mama!

When it comes to working out while pregnant it can be hard – especially while you are dealing with ever-changing pregnancy symptoms. If you are expecting your first or third – finding the time and the energy can sometimes be a challenge! The Society of Obstetricians and Gynaecologists of Canada (SOGC) recommends that all women without complications in their pregnancies get regular aerobic and resistance training activities. Working out is great for both you and baby – it is just important to listen to your body and take precautions when needed! Most importantly, contact your health care provider prior to starting any new workout programs. Most healthcare providers will encourage you to continue working out and getting exercise – but always best to get the green light prior to lacing up!

Pregnancy is a great time to get active even if you have not been in the past! There are lots of benefits.

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